Ingredients
Scale
Here’s what you’ll need to create this comforting and delicious Cheesy Tuna and Broccoli Rice:
- 1 tablespoon Olive Oil: For sautéing the aromatics and vegetables, adding a base layer of flavor.
- 1 medium Onion, finely chopped: Provides a sweet and savory aromatic base.
- 2 cloves Garlic, minced: Adds a pungent, aromatic kick that complements the other flavors.
- 1 large head of Broccoli (about 4 cups florets), cut into small, bite-sized florets: The star vegetable, providing freshness, color, and nutrients. Smaller florets ensure even cooking.
- 2 (5-ounce) cans Tuna in water or oil, drained and flaked: The protein powerhouse of the dish. Choose good quality tuna for the best flavor.
- 1 (10.5-ounce) can Condensed Cream of Mushroom Soup (or Cream of Chicken/Celery): The creamy binder that brings the casserole together.
- 1/2 cup Milk or Chicken Broth: Used to thin the condensed soup, creating the perfect sauce consistency.
- 1 cup uncooked Long-Grain White Rice: The starchy base that absorbs all the delicious flavors.
- 2 cups Chicken Broth or Vegetable Broth (for cooking rice): The liquid used to cook the rice, infusing it with flavor.
- 1/2 teaspoon Salt, or to taste: Enhances all the flavors in the dish.
- 1/4 teaspoon Black Pepper, or to taste: Adds a touch of warmth and spice.
- 1/4 teaspoon Dried Thyme or Italian Seasoning (optional): For an extra layer of herbaceous aroma.
- 1 1/2 cups Shredded Cheddar Cheese (or a mix of Cheddar and Monterey Jack), divided: The cheesy goodness! Part is mixed in, part is sprinkled on top for a golden crust. Freshly grated melts best.
- 1/4 cup Breadcrumbs (Panko preferred for extra crunch), optional: For a delightful crispy topping.
- 1 tablespoon Butter, melted (optional, for tossing with breadcrumbs): Helps the breadcrumbs brown and crisp up nicely.
Instructions
Follow these simple steps to create your delicious Cheesy Tuna and Broccoli Rice:
- Cook the Rice: In a medium saucepan, combine the 1 cup of uncooked long-grain white rice with 2 cups of chicken or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until all the liquid is absorbed and the rice is tender. Fluff with a fork and set aside.
- Preheat Oven & Prepare Baking Dish: Preheat your oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish or a similar-sized casserole dish.
- Sauté Aromatics & Broccoli: While the rice is cooking, heat the olive oil in a large skillet or Dutch oven over medium heat. Add the chopped onion and sauté until softened and translucent, about 5-7 minutes.
- Add Garlic & Broccoli: Stir in the minced garlic and cook for another minute until fragrant. Add the broccoli florets to the skillet. Cook for 3-5 minutes, stirring occasionally, until the broccoli is tender-crisp and bright green. You want it slightly undercooked as it will continue to cook in the oven.
- Combine Wet Ingredients: In a large mixing bowl, whisk together the condensed cream of mushroom soup and the 1/2 cup of milk or chicken broth until smooth.
- Add Seasonings & Tuna: Stir in the salt, black pepper, and dried thyme or Italian seasoning (if using) into the soup mixture. Gently fold in the drained and flaked tuna.
- Incorporate Rice & Vegetables: To the bowl with the tuna mixture, add the cooked rice and the sautéed broccoli and onion mixture. Stir gently to combine everything thoroughly, trying not to break up the tuna too much.
- Add Cheese: Stir in 1 cup of the shredded cheddar cheese until it’s evenly distributed throughout the mixture.
- Transfer to Baking Dish: Pour the entire mixture into the prepared baking dish and spread it out evenly.
- Top & Bake: Sprinkle the remaining 1/2 cup of shredded cheese evenly over the top. If using breadcrumbs, toss them with the melted butter (if using) in a small bowl, then sprinkle them over the cheese.
- Bake: Bake in the preheated oven for 20-25 minutes, or until the casserole is hot, bubbly, and the cheese topping is melted and golden brown. If the top starts to brown too quickly, you can loosely tent it with aluminum foil.
- Rest & Serve: Remove from the oven and let the casserole rest for 5-10 minutes before serving. This allows the flavors to meld and the casserole to set slightly, making it easier to serve.
Nutrition
- Serving Size: one normal portion
- Calories: 550
- Fiber: 5g
- Protein: 30g